Zucchini is a great ally of a healthy diet: it contains plenty of water and fiber, few calories and notable amounts of essential nutrients that you will get the most out of if you consume it. raw or lightly steamed. In addition, it is one of the vegetables that offers the most possibilities in cooking. A good example of this is that it can be used as a base for a preparation or as a garnish for pasta, meat, fish or whatever you want.
Zucchini can be cooked in many ways and has the added bonus of being able to use its wrapper to stuff it, good in logs good in boatslike the zucchini stuffed with tuna that I present to you today. In case you are interested, here I also leave you a zucchini cake rich in protein that you can prepare the day before, and here are 3 recipes with zucchini that you do not expect and will break your plans.
Zucchini stuffed with tuna
The million dollar question: could they be filled with meat instead of tuna? Yes, but they would take longer and what we are looking for is an express recipe with protein to get you out of trouble and being able to eat well in a short time. As complements, homemade tomato sauce (or crushed tomato) to bind the filling and grated cheese to give it that final touch that is so delicious.
As you will see in María Pérez Espín’s fantastic recipe, she adds oregano to give it more flavor. If you don’t have it, I’ll tell you that also goes well with mint, basil, chivesdill, tarragon and parsley. As for spices, you could add cumin, turmeric and curry.
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Ingredients
- 1 small zucchini
- canned tuna
- crushed tomato
- Grated cheese
- Oregano
Preparation method
As you will see below, María covers the zucchini with a soup plate. Another option is to do with the microwave lid itselfas long as it is free of bisphenol A. On the contrary, when you are going to heat it with the grated cheese, you do not need to put a lid on it: this will prevent drops from forming and leaving it wet.
On the other hand, as an absolute fan of zucchini that I am, I will tell you that it releases a lot of water so my advice is that, when it is already cooked and you have removed the pulp, let it drain well on absorbent paper; The same would apply to the skin. Do it while you prepare the filling and this way you will save time.
Well, don’t talk anymore and take step by step note so you can enjoy this healthy, quick and most popular recipe as soon as possible.
- Wash and dry the zucchini well. Next, make some cuts in the pulp, both on the sides and in the center (those that are diagonal).
- Arrange the two halves on a shallow microwave-safe plate, cover them and cook for 6 minutes at maximum power.
- Take them out of the microwave carefully so as not to burn yourself. Remove the pulp using a spoon without breaking the skin.
- In a separate plate, mix the zucchini pulp, tuna and oregano. Add a few tablespoons of crushed tomato and mix everything well.
- Stuff the two halves of zucchini, sprinkle with grated cheese and heat for 1 more minute so that the cheese melts. Enjoy!
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